29 Sep 2017

“Lynne”
5 Rounds for Max Reps:
– Bodyweight Bench Press
– Pull-Ups
* Begin a new round every 6 minutes

28 Sep 2017

Part 1)
Front Squat – 3RM

Part 2)
Grand Final WOD – In teams of 3
4 Rounds for max reps:
1 minute Wall Balls
1 minute Burpee
1 minute 7 meter sprints
After the 1ST and 3rd round rest 1 minute, after the 2nd round rest 2 minutes.

27 Sep 2017

Part 1)
10 minute EMOM alternating:
Odd: 3 Power Cleans
Even: 12 Toes-to-Bar
* Start at 80% of the heaviest 3 you hope to complete, and build.

Part 2)
10 Minute EMOM alternating:
5 Push Press
15 Box Jumps @ 24″/20″
* Start at 80% of the heaviest 5 you hope to complete, and build.

26 Sep 2017

Part 1)
Push/Pull Program – Week 3 of 4

Part 2)
3 Intervals of:
Row 400m
Run 400m
-Rest 3 minutes between rounds

25 Sep 2017

Part 1)
Unilateral Leg Strength Program – Week 3 of 4

Part 2)
Charge 11.1
10 minute AMRAP
15 Russian KB Swings @ 32/24kg
30 Double unders

24 Sep 2017

Part 1)
Straight Arm Program – Week 3 of 4

Part 2)
Deadlift – Sumo or Conventional:
3-3-3-3-3

22 Sep 2017

Part 1)
Skill & Core Circuit
Handstand Hold
Plank Hold
Squat Hold
Supinated Bar Hold

Part 2)
“Charge Jackie”
-Advanced-
Run the Beaver
50 Wall Balls @ 9/7kg
15 Bar Muscle-Ups

-Intermediate-
Run the Beaver
50 Wall Balls @ 9/7kg
30 Pull-Ups

-Beginner-
Run the Beaver
50 Wall Balls @ 9/7kg
30 Ring Rows (Heels on line, rings set just below chest)

21 Sep 2017

Part 1)
Hang Power Snatch: 3-3-3-3-3

Part 2)
“Partner WOD”
10 Rounds for time::
6 Hang Power Snatch @ 50kg/35kg
12 Box Jumps @ 24″/20″
– 1 Partner works, 1 partner rests

20 Sep 2017

Part 1)
Unilateral Strength Program

Part 2)
5 rounds for max reps:
– 30 seconds of Rope Climbs (5 points per rep)
– 30 Seconds Rest
– 30 Seconds of One armed Dumb bell Push Press @ 22.5/15kg (1 point per rep, change hands every 5 reps)
-30 Seconds Rest

19 Sep 2017

Part 1)
Straight Arm Strength Program

Part 2)
Farmers Carry – 3 heavy sets of a 12 Meter Carry.